Stop Doing Face Pulls Like This! (SAVE A FRIEND)

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  • Published on:  Thursday, May 23, 2019
  • I’ve been saying it for some time now, “You need to do your face pulls!?” and it’s still 100% true!
    Face Pulls are one of the best exercises to help offset your poor posture, shoulder dysfunction and a host of other issues you likely face. While the face pull is simple to perform I’ve seen a lot of examples of people doing it incorrectly which will diminish the results you could be getting.

    Because of the angle of the movement it’s important to use the proper equipment, I recommend a band or cable machine as the line of resistance can be better controlled. These implements also offer the proper strength curve which is important.

    One of the most common errors I’ve seen when performing the face pull is the placement of the anchor point of the band, or the area of origin in the case of a cable machine. In order to properly target our rotator cuff and not turn the movement into a bastardized row or shrug we need to ensure that the anchor is positioned above your head. Often I see people pulling from chin level or even worse, chest height. This positioning puts too much emphasis on the muscles of the upper back almost removing the rotator cuff from the movement.

    Another common error is grip. Athletes should use an underhand grip as opposed to overhand. While performing the face pull it’s also important to make sure that you are taking a strong, stable athletic stance and leading with your hands and not your elbows. You never wants to lean backwards as this allows the lower back to contribute. If you find yourself doing this fault it’s likely because you’re making another common error… using too much weight.

    The weight you use on the face pull should be enough to get meaningful contractions in the target muscles for building strength but not so much weight that you need extra momentum or backward lean in order to move the weight. This is NOT a power move or an opportunity to demonstrate your strength.

    If you’re finding it hard to put your hands first, check out the video for a great tip you can perform from the floor to ensure you’re doing it right.

    Once you’ve mastered the basic face pull you can start implementing some modifications to help make the exercise even better. One of my favorite modifications is to perform the hands up (think over head pressing movement) at the end of the pull. Performing your face pulls this way engages all the muscles we want but also brings the lower traps into the mix to get them some much needed attention.

    Wether you’re going to perform the standard face pull or a modified version it’s important to do them correctly so you can get the results you want.

    if you’ve been following me on YouTube I don’t need to tell you when to perform this exercises…the answer is simple….everyday. That’s correct. The face pull is so important and gives attention to such under used muscles that you can perform it every single day.

    While there are no magic bullets in the pursuit of fitness and athleticism the face pull is as close to one as we’re going to get. People who properly perform the movement have reported improved posture, elimination of neck, back and shoulder pain as well as a reduction in chronic headaches. Wether you’re training for size, strength or to look good on the beach you always want to stay healthy so throw in some face pulls at the end of your workout.

    For a complete training program that not only trains you with the right accessory exercises to take your gains to another level faster, be sure to click on the link below to head to where you can start training like an athlete today.

    For more videos on everything from strength and building muscle to fat loss and pain relief, be sure to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published.

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    ATHLEAN-X™  6 months ago +1148

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  • R Banerjee
    R Banerjee  15 hours ago

    Jeff sounds like he’s on cocaine when talking about face pulls… imagine 2 times speed.

  • MrChuy8803
    MrChuy8803  yesterday

    i initially came here for the external face huggers, but stayed for the comments.

  • Alex Campbell
    Alex Campbell  yesterday

    Fixed my face pulls. Thanks!

  • Raj Mallya
    Raj Mallya  yesterday

    My rear delts are weak so I watched many youtube videos on how to do face pull correctly and try to do it in the gym, but it felt weird doing face pull, I felt it put my shoulders in awkward position,back of my head I knew all of these youtube gym gurus were wrongly performing it. So after watching the way you showed I did the exercise it works well. I unsubscribe all the youtube gym guru channels. Now I only watch yours. A big thank you for the face pull videos and all of your other videos. Love and respect from India.

  • Torbellino Mental

    Facepull is KILLING your gainz, do facepull instead

  • Eeree
    Eeree  4 days ago

    Just found out that if you don't have a rope or 2 ropes long enough that you can just use 2 lifting straps hooked to the cable

  • IAmAshiqRomeo
    IAmAshiqRomeo  5 days ago

    "my rowtater cuff feels great "

  • Luciano Capitano
    Luciano Capitano  5 days ago

    You're the only person on YouTube that does face pulls correctly. LOL

  • Mritunjoy Das
    Mritunjoy Das  6 days ago

    Jeff, you are an inspiration! What you do through your videos and your training programs are awesome! Thanks for introducing me to the Face Pull! I simply love it now! Can you please demonstrate the Face Pull using the Sledge rope as well pls? My gym doesn't have 2 regular ropes, so I've been doing my Face Pulls using the regular rope and can't add the vertical raise of the arms to the exercise due to the length of the rope being inadequate.

  • lysungmd
    lysungmd  6 days ago

    Wow...I’ve watched so many back exercises and every single one of them do face pulls differently. Can you do a face pull in a seated position?

  • Mohammad Khaled
    Mohammad Khaled  6 days ago

    "My big nose is a nice target for me" .. Roger lol

  • Mike Tamborski
    Mike Tamborski  7 days ago

    Helpful. Good explanation too.

  • MOBremember
    MOBremember  7 days ago +2

    resistance bands have changed my freakin life lately lol. this was a great video thanks!! teaching me for years!

  • electro0n
    electro0n  7 days ago

    This is what i want to tell a friend of mine, but he dont want to hear this. :(

  • Kendy Japri
    Kendy Japri  7 days ago +1

    His body like a 25 years old, his face like 52 lol

  • Clan Symbiont
    Clan Symbiont  7 days ago

    Jesse looks dead inside. No soul activity behind those eyes.

  • Not An Idiot
    Not An Idiot  7 days ago

    Doing pulls... I see what you did there

  • Jef Varnadore
    Jef Varnadore  7 days ago

    I can rarely find one rope to use at my gym much less two lol

  • John Denver
    John Denver  14 days ago

    Someome gift jeff a t-shirt